As we approach the time of year when resolutions are about losing weight… you might be interested in a well-kept secret to achieving this goal of really losing and keeping the weight off – That’s both affordable and natural.
Best of all, it’s no weight loss gimmick; it’s a way to eat that you can stick with every day, holidays included.
What is this weight loss wonder? Energy density – the theory behind The Mayo Clinic Diet.
Poorly named but very well researched and respected – this plan isn’t a “diet” in the traditional sense; but rather a way of eating that’s intended to help you maintain a healthy weight for life.
We know that all foods give you an amount of calories per serving. Things like candy, desserts and the vast majority of processed foods are high in energy density.
Eat a small amount of these tasty choices and you take in a huge number of calories – Just check the labels and the portion sizes to see this for yourself.
On the other hand, food that come from nature generally, like fruits and veggies, has low energy density so you can eat a whole lot of these options but take in fewer calories.
What accounts for the difference in the energy density of foods?
- Water – many fruits and veggies are loaded with water, adding plenty of volume but zero calories. For example, grapefruit at almost 90% water has 36 calories; carrots are about 88% water and have 52 calories per cup.
- Fiber – veggies, fruits and whole grains are also full of fiber which provides volume and takes longer to digest, helping you to feel fuller for a longer time.
- Fat – fruits and veggies don’t have a lot of fat, whereas a single teaspoon of butter has almost the same number of calories as two whole cups of broccoli.
When you eat more foods that are satisfying, but less calorie dense, you put a stop to those nagging pangs of hunger between meals – The ones that tempt you to stray from your healthy eating plan.
Of course change, even when it’s for the better, is never easy, but it doesn’t have to be horrible either. Here are some easy ways to get more good, low energy density foods into your diet.
Continues below…
*Highly Recommended*
The Biggest Loser’s Twins Proven Weight Loss Techniques
For the first time ever…
Bill and Jim Germanakos (The Weight Loss Twins) are publicly revealing the secrets of their fat burning techniques…
Which allowed them to shoot past the competition and win The Biggest Loser, Season 4!
Between them they lost 350lbs, and learnt how to boost their metabolism and burn fat even while they slept
Click Through Now To Discover The Exact Fat Loss Program they Used to Lose 10 Pounds Every 14 Days!
*Disclosure: compensated affiliate*
Feel Full On Fewer Calories Continued…
Try to…
- Increase the ratio of fruits and veggies in the meals you eat now. Add blueberries to cereal in the morning, or top pasta with sautéed veggies in the tomato sauce you love. Your aim is to lower the amount of meat on your plate and add more veggies instead.
- Try new foods or combinations. Mango or peach slices on whole-wheat toast with a bit of peanut butter is a breakfast option that’s delicious and good for you too. You might try adding mandarin orange slices to a lunchtime salad. The idea is to experiment and you’ll find tastes you never knew you’d love!
- Start with soup or salad. Begin your lunch (or dinner) with a broth based; veggie filled soup or a large salad (with low-fat or fat-free dressing on the side) is a great way to fill up on good stuff before the main meal. When it comes to the main event, include whole grains, extra portions of veggies and a small serving of lean protein.
So what foods to choose?
- Vegetables: low calorie, high volume options include salad greens, asparagus, green beans, broccoli and zucchini.
- Fruits: some choices are better than others, you want whole fresh, frozen or canned fruits that don’t have any added sugar. Fruit juices aren’t so good, nor are dried fruits, as both are concentrated sources of natural sugars and would have a higher calorie content per serving.
- Carbs: here whole grains are best because they naturally have more fiber (plus other key nutrients), choose whole wheat bread and pasta, oatmeal, brown rice and any whole grain cereal.
- Protein and Dairy: can come from both plant and animal sources, with the best choices being those that are high in protein and low in fat and calories – legumes (beans, peas and lentils), fish, skinless white meal poultry, fat free dairy and egg whites.
Eating healthy is not about depriving yourself forever – that’s unrealistic, and why most “diets” fail. You’ll still be able to enjoy a special treat now and again, like a slice of cake, an order of fries or bowl of ice cream.
The fact that you’re eating more good-for-you foods leaves room for the occasional indulgence. What’s more, because you’ll be eating more low energy dense foods you won’t be feeling so starved and deprived, it’ll be easier to be satisfied with a single serving of a calorie-rich food.
Remember, a change to healthy eating doesn’t have to be hard or high maintenance, it really comes down to choosing foods with care and attention for all your meals, so you’re always giving your body the fuel it needs to stay healthy.
Daily Health Bulletin
For A Limited Time: Click Here To Grab 5 Free Essential Health Reports Today!
